We're a local crew of swimmers, cyclists, and runners who'd rather train together than alone. Coached pool sessions, group rides and runs, race-day carpools, and a lot of people yelling your name (or "GO MANGO!") when it counts.
The sessions we host every single week — show up whenever fits, no RSVP needed.
Steady group pace, regroup every ~10 miles. All levels welcome.
Longer weekend miles, route posted Friday, splits into pace groups.
Easy conversational pace, 4–6 miles, coffee after.
Longer weekend miles, multiple pace groups, walk breaks welcome.
Plus coached pool swims Mon/Wed/Fri, 5:30–6:30 AM.
Good stuff happening around the area — races, rides, and updates from the club.
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Know about something we should post? Tell an officer and we'll pin it up.
Members get access to our full base training plan — structured, phase-by-phase, ready to adapt to your race.
We're not handing you a rigid spreadsheet. Here's the general shape a season takes, and a simple weekly template to give you an idea of how to structure your own training.
Build the aerobic engine. Easy, consistent swim/bike/run mileage, plus swim technique and general strength work. Nothing should feel hard.
Add structure. Tempo and threshold intervals show up on the bike and run, long rides and runs stretch out, and you start practicing race-day nutrition.
Sharpen up. Race-pace efforts, your biggest long sessions, and a dress-rehearsal weekend that mimics race day as closely as possible.
Back off. Volume drops fast while intensity stays a little sharp, so you show up rested — not just tired.
Switch between week and month view to see what a season of training for each distance looks like.
Admins can edit the club training calendar.
| Bike Zone | % FTP | Used for |
|---|---|---|
| Endurance | 56–75% | Long rides, easy spins |
| Tempo | 76–90% | Tempo intervals |
| Sweet spot | 84–94% | Sweet-spot intervals |
| Threshold | 95–105% | Threshold intervals |
| VO2max | 106–120% | Short sharp efforts |
| Run Zone | Offset from 5K pace | Used for |
|---|---|---|
| Easy / endurance | +90–150 sec/mi | Long runs, recovery |
| Tempo | +45–60 sec/mi | Tempo runs |
| Threshold | +20–30 sec/mi | Threshold runs |
Two light sessions a week — injury-prevention and durability, not bulk. Keep loads moderate and never so hard it compromises tomorrow's swim/bike/run.
Squat, Romanian deadlift, single-leg step-up, plank/side-plank, band work.
Push/pull upper body, single-leg balance work, core rotation, hip mobility.
Trim to mobility-only in the last couple weeks before a big race.
